Below you are receiving a complete total body dynamic warm up that can be used for resistance training. I included videos to demonstrate the exercises, and at the end of the post listed them out “on paper” so you can take the sheet to the gym with you.
WHAT ARE SOME THINGS A WARM-UP CAN DO?
- Improve tissue quality
- Increase elasticity and mobility of the major muscle groups, tendons, ligaments and joint structures. This also allows for better range of motion during training.
- Produce muscle activation.
- Prepares you for your workout ahead.
- Increases coordination and motor control.
- Allows you to work on some asymmetries, postural imbalances or anything of need etc.
- Raises body temperature, heart rate, respiratory rate, and also oxygen and blood flow to muscle
Lets get to the warm up already. All the exercises are listed in order below.
YOUR TOTAL BODY WARM UP
Stretching/Mobility/Activations
Lying Supine:
Prone/Plank Position:
http://www.youtube.com/watch?v=Gzya33GTlcA&list=PLF0AF392E566E8662&index=19
Kneeling and half Kneeling:
http://www.youtube.com/watch?v=guRXbl7RFKE&list=PLF0AF392E566E8662&index=20
Transfers/Standing:
http://www.youtube.com/watch?v=pT-Xy3sPiCo
http://www.youtube.com/watch?v=jwasIlXPfNk
Once you know the exercises, here it is on paper with the reps/duration mapped out for you so you can take it wherever you would like…
Stretching/Mobility/Activations
Lyine Supine:
- Lying Alternating Knee Hugs (1×6/side)
- Lying Knee to Knee Mobilization (1×8)
- Leg Lowering Progression (1×10/side)
- Hip Lift Progression (1×6/side)
Prone/Plank Position:
- Extended Plank w /Hip Flexion (1×8/side)
Kneeling and half Kneeling:
- Hip Flexor Stretch (1×15 seconds/side)
- Adductor Hip Rocking Stretch (1×5)
- Half Kneeling Ankle Mobility w/Pole (1×8/side)
- T-Spine Extension/Rotation Progression (1×8/side)
Transfers/Standing:
- Shoulder Dislocates w/band (1×5) to Arm Swings (1×5)
- Bear Crawls Forwards/Backwards/Lateral
- Split Squats Forward/Lateral/Rotational (1×5 each)
- Leg Swings Front to Back/Side to Side (8 each)
- Hang Stretch (15 seconds)
That is the complete total body warm up. Stretching, mobility, and activations included. If you don’t know how to warm up and are planning on doing some resistance training, this should suit your needs. If you’re on an upper/lower body split training routine you can use these videos here. No matter the resistance training workout you plan on doing, you can use this routine. Enjoy!
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